6.15.17 WOD
Warm-up #3 Y&T – 10 e/s Then…, 3 Sets NFT :30 Double Kb Hold @ 90 degrees Rest 1:00 Then…, 3 Sets NFT 20m Double KB Duck Walk Rest 1:00 Then…, Pwr Clean, 155/105# Every :15 for 6:00 Then…, Cool Down
6.14.17 WOD
Two Sets NFT Bridge Up Paloff Press – 15 e/s Quadruped Leg Extension – 15 e/s Then…, Deadlift – (Build) 4RM Then…, Incline Close-Grip Bench Press x 3 @ 4240 Then…, BYOV Three Sets NFT (Consistency) 5 L-Sit Pull-ups or 1 L-Sit Rope Climb 3 Wall Walks :30 Bear Crawl Forward Then…, Follow The Leader…
6.13.17 WOD
PLEASE → PURCHASE A STOPWATCH & WEIGHTED JUMP ROPE ← get the right height/length for you!!! Please dedicate “quality time” to thoroughly stretch your hips, wrists, etc, before and after class. Many of you have been coming up to me before and after class telling me about your many body aches and pains. I get…
6.12.17 WOD
PLEASE → PURCHASE A STOPWATCH & WEIGHTED JUMP ROPE ← get the right height/length for you!!! Please dedicate “quality time” to thoroughly stretch your hips, wrists, etc, before and after class. Many of you have been coming up to me before and after class telling me about your many body aches and pains. I get…
6.9.17 WOD
Upcoming CFG Events and News and Notes: CFG Member Gymnastics Clinic: Sunday June 11th @10am Sign up here ============================================================================== Two Sets NFT Bridge Up Paloff Press – 12 e/s Seated Leg Circles – 12 e/d Star Plank Hold – :30 e/s Then…, 30 Burpee Bar Muscle-ups 10:00 Cap Then…, CrossFit With A Partner Complete 3 Rounds…
6.8.17 WOD
Upcoming CFG Events and News and Notes: CFG Member Gymnastics Clinic: Sunday June 11th @10am Sign up here CFG Ladies Brunch -TBA ============================================================================== Warm-up #3 Then…, Front Leaning Rest – :30w/:30r x 8 Then…, 15:00 Clock Push/Pull/Carry/Drag Something Heavy Then…, Every Other :10 for 5:40 Pwr Clean, 155/105# Pwr Jerk ==============================================================================
6.7.17 WOD
Upcoming CFG Events and News and Notes: CFG Member Gymnastics Clinic: Sunday June 11th @10am Sign up here ============================================================================== Two Sets NFT Y & T – 10 each Kneeling Paloff Press – 12 e/s Bear Crawl – 20m Then…, Strict Press – 5.4.3.2 @ 1221 Superset w/…, 25 Double_Unders Then…, “Helen” 3 Rounds For Time Of:…
6.6.17 WOD
Upcoming CFG Events and News and Notes: CFG Member Gymnastics Clinic: Sunday June 11th @10am Sign up here CFG Ladies Brunch -TBA ============================================================================== Two Sets NFT Banded Pull Throughs – 20 Quadruped Leg Extension – 12 e/s Then…, Deadlift – 5RM (BOF) Then…, Close Grip Bench Press – 3r x 5s @ 4040 Then…, Four Sets…
6.5.17 WOD
Upcoming CFG Events and News and Notes: CFG Member Gymnastics Clinic: Sunday June 11th @10am Sign up here CFG Ladies Brunch -TBA ============================================================================== Two Sets NFT Kneeling Paloff Press – 12 e/s Bear Crawl – 20m Pass Throughs w/ Light Band – 10 e/d Then…, Snatch Warm-up Then…, EMOM x 10:00 2 Pwr Snatch…
6.3.17 WOD
Upcoming CFG Events and News and Notes: CFG Member Gymnastics Clinic: Sunday June 11th @10am Sign up here CFG Member Weightlifting Clinic: Sunday June 18th POSTPONED (Fathers Day) CFG Ladies Brunch -TBA ============================================================================== Two Sets NFT Standing Paloff Press – 15 e/s Hindu Push-up w/ Lizard & Reach – 5/5 e/s Bear Crawl – 20m…